May is National High Blood Pressure Education Month

Posted on May 18, 2012 by admin

There are a lot of happening events in May but I choose to blog about a subject very near and dear to me. My family tree is riddled with hypertension regardless of our weight, diet, or physical activity. Genetics was not kind to me in this department but I have been blessed in so many other ways!

Hypertension or shall I keep it real “high blood pressure” usually has no symptoms but can cause serious problems such as stroke, heart attacks, kidney failure and blindness. Because it usually has no symptoms, many people have high blood pressure and do not know it. According to the CDC, African Americans develop high blood pressure more often, and at an earlier age, than whites and Mexican Americans. Among African Americans, more women than men have the condition, the numbers are startling, 45.7% women and 43.0% men respectively.

Do you know your numbers? Normal blood pressure levels should read no more than 120/80. Blood pressure is written in two numbers, the first (systolic) number represents the pressure in your blood vessels when your heart beats. The second (diastolic) number represents the pressure in your vessels when your heart rests between beats.

I can’t tell you how many health fairs I have been at when we have had to call paramedics to take a participant to the emergency room to have a more thorough evaluation because their blood pressure is sky high. Most men and you know who you are always go fighting and say “I feel fine”! We love you and in spite of yourselves we have to send you on your way. I am going to fill you in on a little secret I use to get my male patients and clients to listen to me. Usually when I see them it is the last resort, the wife or significant other has brought them in, and of course that is the person doing most of the listening. As my client is looking out the window, or playing with their smart phone, I ease a little conversation about the big ED, yes erectile dysfunction. Boy do they sit up, turn around, and listen to me. I had one guy even pull out a pen and started taking notes!

Sure we can’t control who are families are, our age, or our heritage but the things we can control we must take charge. Stop smoking, eat a healthy diet that’s low in sodium, maintain a healthy weight, prevent or control diabetes, and limit your alcohol intake.

Please check your blood pressure often, I was on a plane today and was reading a Consumer Reports magazine. I saw the coolest gadgets where your blood pressure monitor works with your smart phone! One was called A11 Withings and the other A8 iHealth, both monitors require you to download a free app. I hope these devices become more popular and affordable, Lord knows people are in love with their smart phones and don’t want to put them down! Maybe they will show that much love for themselves.

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SUPER FOODS THAT PACK A PUNCH!

Posted on April 18, 2012 by admin

There is a lot of talk today about super foods. Many of these items represent traditional soul food that has graced the tables of African Americans for decades. Of course in many cases we need to lighten up those family recipes that are riddled with excessive salt, sugar, and fat for good health. Soul food is not thought of as “healthy” however as you can see below, several are packed with flavor and abundant in nutrients.

Sweet potatoes and yams for example contain energy boosting complex carbohydrates, potassium and are chocked full of Vitamin A, beta carotene and increases fiber intake as well as are easy to prepare in many different ways. Though the tubers are often served hot, try them as a potato salad, or toss the cooked potatoes in with apples, raisins, and chopped nuts as a fruit salad.

Greens- kale, mustard, turnip, spinach, collards, and Swiss chard are readily available. However in some locals, one or more types of these greens may be favored more often simply because of the climate and choices of local area growers. Greens are a synergy of multiple nutrients and phytochemcials, low in calories, and high in fiber.

Black eye peas contain low fat protein and are jammed packed with fiber, B vitamins, iron, folate, potassium magnesium as well as essential phytonutrients. Adding dried beans and peas which are a stable of the African-American diet are an excellent way to provide protein for those choosing a healthy vegetarian alternative.

Honorable mention: tomatoes, red wine, nuts, broccoli, oats, salmon, garlic, green tea, blueberries, low fat milk, and oranges as power foods.

Bon Appetit

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SPRING IS TIME FOR NEW BEGINNINGS

Posted on March 21, 2012 by admin

Faith is taking the first step even when you don’t see the whole staircase.
Spring is all about new beginnings and it is also a very spiritual time as well. No matter what your faith, reflection can play a very positive role in our health, both physically and mentally. As we know, many of us celebrate Passover, Good Friday, and Easter during this time of the year depending on our religious beliefs.
Passover is a Jewish holiday celebrated in the springtime, and commemorates the physical freedom of the Jewish people from slavery in Egypt. Passover has several symbolic foods, most of which are eaten during the festive meal or meals known as the Passover Seder.
Good Friday occurs two days before Easter Sunday and is the day when Christians observe Jesus Christ’s crucifixion. Good Friday is a day of mourning and quiet prayer for many Christians. Some Catholics treat Good Friday as a day of fasting, while others observe a partial fast involving the exclusion of meat.
Easter is the most important Christian holiday to those who believe in Christianity because this is the day that Jesus Christ was resurrected from the dead. Lent which is a part of the holiday rituals, is a period of time for people to give up something and focus on prayer and reflection. Boy am I glad Easter is almost here, I gave up eating cheese which is one of my favorite foods in the world. My dog has been upset too, we use to have “happy hour” every day with cheese and crackers. He is counting the days!
So how did the Easter Bunny become part of this time of the year? Eggs like rabbits and hares are fertility symbols of antiquity. Since birds lay eggs and rabbits give birth to large litters in the early spring, these became symbols of the rising fertility of the earth at the Vernal Equinox.
So my friends and family during this time of the year, give thanks to all that matters, stay humble, and pay it forward. One of my favorite quotes I read a very long time ago from a lady who had just turned 100 years of age says it all. The interviewer wanted to know her secret to a long life she simply said, “I don’t worry about anything, and I pray about everything”

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GOING VEGETARIAN ? FOOD FOR THOUGHT!

Posted on February 19, 2012 by admin

“Where’s the beef?” was not only a catchy marketing slogan years ago, but many of you may have gotten this question when you tried to present a vegetarian meal to your family. Maybe you are the one asking the question. Either way, don’t fret. For some of us, it takes a little more time to win our family members over. If your man is like mine and is giving you a hard time and feels a vegetarian diet is not “manly,” let him know about some real men who have chosen a vegetarian lifestyle, like Andre 3000, Hank Aaron, Lenny Kravitz , Seal, Prince, Russell Simmons and Keenan Ivory Wayans, just to name a few. I started out by making it fun, and we now look forward to meatless Mondays!

Vegetarianism is not just a fad; in fact, most people throughout world history have eaten a largely vegetarian diet. Believe it or not, only until relatively recently in Europe and North America, diets have become centered around meat. This is largely due to meat and animal products becoming more available and affordable. In other parts of the world, including Africa, plant-based diets remain more common. With today’s tough economy, going vegetarian may be a good option for your food budget and your health.

As with most things, there are many facets of vegetarianism. In my practice, I get patients and clients saying they are vegetarian but they eat fish and seafood, actually that is not a vegetarian. Here are a few guidelines.
1. A strict vegetarian or vegan excludes all animal products such as meat, poultry, fish, eggs, milk, cheese and other dairy products. Some vegans may need vitamin and mineral supplementation.

2. Lactovegetarian is a vegetarian diet that excludes meat, poultry, fish and eggs but includes dairy products.
3. Locto-ovovegetarian is a vegetarian diet that excludes meat, poultry and fish but includes eggs and dairy products. Most vegetarians in the United States fall into this category.
4. Flexitarian, which is a new term in my vocabulary, is a semi-vegetarian diet with a focus on vegetarian food with occasional meat consumption.

So are you giving it more thought? Why not start by cutting your least favorite meat out of your diet, the one you could most easily do without. Simply resolve to leave it out of your diet. When you are ready, eliminate your second least favorite meat. Don’t rush yourself, just do it gradually. Experiment with food you’ve never tried before like exotic vegetables, tropical fruits and different sources of plant-based protein like soy, tofu, tempeh, dried beans, nuts, seeds and quinoa.

You can be at optimal health with an appropriately planned vegetarian diet that is healthful, and nutritionally adequate. It can provide health benefits in the prevention and treatment of certain diseases. Vegetarian diets offer a number of advantages, including lower levels of saturated fat, cholesterol and animal protein.

Lastly try to find other vegetarians to interact with. Surround yourself with support and encouragement. A great book I recommend is “By Any Greens Necessary: A Revolutionary Guide for Black Women Who Want to Eat Great, Get Healthy, Lose Weight, and Look Phat.” This book by author Tracye McQuirter is well written and you can use it as a guide in your journey to vegetarianism. Get ready to fortify your health and get your plate in shape.

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Your Super Bowl Game Plan For Eating Healthy

Posted on January 29, 2012 by admin

Super Bowl Sunday is the second-largest day for U.S. food consumption, after Thanksgiving Day, according to Wikipedia. Develop a winning Super Bowl “food game plan” by thinking like a football player on the playing field. Only, instead of the opposing team, your field is filled with food and refreshments. Here are eight winning strategies:

1. HAVE A GAME PLAN
Plan a successful defense against food that is excessive in fat and calories:
• Equip yourself — include some lower-calorie drinks and munchies.
• Position yourself away from heaping platters.
• Go in knowing what you will eat. For example, choose to have the three choices you will enjoy the most. You don’t have to eat some of everything just because it’s there.
2. SIZE UP THE OPPONENT
• Look at the stats on different foods. Check for a Nutrition Label that tells how many calories per serving.
• Eat food from a plate versus directly from a bag or box so you’re not blindsided by the amount you’re
consuming.
3. GET IN CONDITION
• Lift a weight — other than your own, preferably at least twice a week! Take walks to whittle your waistline. The
sooner you start, the greater the benefits. Physical activity and added muscle boost your metabolism and burn
calories.
4. WATCH WHAT YOU EAT BEFORE THE GAME
• Resist overloading on calories before the game. Keep a few calories in re¬serve so you can enjoy goodies later without guilt.
5. AVOID PENALTIES
• Avoid later weight penalties from too many calories by choosing smaller portions.
• Don’t let anyone get a penalty for drinking and driving. Remind your guests to have a designated driver and offer alcohol-free beverages.
6. KEEP YOURSELF IN THE GAME
Don’t get taken out of the game because of food poisoning:
• Follow the “two-hour rule.” Leaving perishable food at room tempera¬ture more than two hours is a big mistake. When food sits out for more than two hours, bacteria can easily mul¬tiply and cause foodborne illness. Set out small amounts of perishable foods and replace those with clean plates of food within two hours.
Or, keep hot foods hot (140°F or hotter) with chafing dishes, slow cookers, and warming trays. Cold foods should be held at 40°F or colder. Keep foods cold by nesting dishes in bowls of ice or using party trays filled with ice.
7. KEEP ADVANCING TOWARD THE GOAL LINE
• Pace yourself by alternating between higher and lower calorie foods.
• Make a successful passing play by bypassing sec¬onds at the buffet table — or take half as much the second
time around.
• Take an occasional time-out to put a halt in your eating.
8. TOUCHDOWN!
• Plan an effective running (or walking) condi¬tioning strategy — by-“pass” excessive food intakes and avoid
penalties which keep you from moving toward the goal line — and you’ll score a successful

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NEW YEAR NEW YOU!

Posted on January 15, 2012 by admin

NEW YEAR, NEW YOU
2012 is here I want to give you the tools to a healthier you! If you are thinking about BIG changes in 2012 keep in mind realistic, measurable, and attainable goals are keys to success.

1.Take small steps- if you have gotten off track from your healthy eating and physical activity regimen- remember plan and prepare the night before. Slow down savor your meals and just MOVE! You can set your smart phone or a timer and take at least 20 minutes to enjoy your food or remind yourself to get out and get moving.
2.Drink more water-resolve to drink a single cup more water today than yesterday and don’t forget, ALWAYS drink a glass of water when you think you are hungry, wait 10 minutes to see if in fact it is true hunger!
3.Fight mindless munching-brush or floss your teeth. Keep your hands busy with a refreshing sugar free beverage, cup of tea or water if the time is right. Take a walk or put on your favorite music and dance, dance, dance.
4.Look for color on your plate-all those rich oranges, reds, purples and dark greens signal foods that are packed with good-for-you plant compounds. Try having a rainbow of colors for the week. Red Monday may include apples, strawberries, red raspberries, beets, or try to have a new fruit or veggie each week.
5.Reach out for help-team up with friends and family who share your desire to be healthier. Participate in physical activity together and stay connected. Avoid food centered events and look for other activities you and friends/loved ones can enjoy-an outing in the park, a hike in the woods or get together at a club for dancing. These are all places where you’ll tend to be more active and less likely to munch away at the same time.

Remember to also CARVE OUT MORE FAMILY TIME, STICK TO A BUDGET, MOVE YOUR BODY MORE , REDUCE STRESS and, GET ORGANIZED ONCE AND FOR ALL!

Have a safe and Happy New Year from your family at The Nutrition Planner!

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ORGANIC FOODS 101

Posted on January 3, 2012 by admin

Organic foods have become more popular these days and a serious consideration when shopping for our families. Buying organic can be mystifying and pricey, which is usually the number one reason many of my clients say, “ I don’t buy organic!”

If you have said the same thing, you may not know if the extra cost is really worth it or even what “organic” actually means. Making the switch to organic can be more expensive, but with a little planning, it can be done without breaking the bank. Keep reading, and you’ll discover a savvy shopping list can be green and affordable.

What does organic mean? The USDA National Organic Program (NOP) defines organic as follows: Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.

Wow, that is a mouthful. Simply said, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms or ionizing radiation. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Before a product can be labeled “organic,” a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet United States Department of Agriculture (USDA) organic standards. Here are a few commonly asked questions regarding organic products and nutrition.

Q: So why does organic cost more?
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Holiday Survival Guide

Posted on November 21, 2011 by admin

Playing the holiday eating game can cause feelings of stress and anxiety. Preplanning and defensive eating strategies can help you get through the holidays without a lot of excess poundage to get rid of when the holiday season is over. Don’t deprive yourself but do be aware of what you are eating and drinking. If you normally gain 5 lbs. during the holidays, try to make it your goal to gain only 2 ½ lbs. this year. My message to you throughout the holiday season is “maintain don’t gain”, give up trying to “diet”, if you can do that you are ahead and will feel energized with the start of the New Year.

Here are the top ten tactics to put in your backpack to survive the holiday season.

HOW TO EAT DEFENSIVELY:

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